24 Anti-Inflammatory Dinner Recipes (25g Protein)

Dinner is the perfect time to wind down with a nourishing meal that supports your body’s recovery and repair processes overnight. A protein-rich dinner helps with muscle recovery, tissue repair, and maintaining a healthy metabolism. Incorporating anti-inflammatory foods into your evening meal can help reduce chronic inflammation and promote better overall health.

This article presents 24 delicious and easy-to-make dinner recipes that deliver at least 25 grams of protein per serving while featuring powerful anti-inflammatory ingredients. From comforting one-pan meals and flavorful stir-fries to elegant baked dishes and hearty soups, these recipes provide diverse options to keep your dinners interesting and nutritious.

1. Sheet Pan Lemon Herb Chicken with Roasted Broccoli and Sweet Potatoes

A complete and balanced meal all on one pan, this recipe is as easy to clean up as it is delicious.

Ingredients:

• 4 oz chicken breast
• 1 cup broccoli florets
• 1 cup sweet potato, cubed
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp dried herbs (rosemary, thyme)

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss the chicken, broccoli, and sweet potato with olive oil, lemon juice, herbs, salt, and pepper.
3. Spread everything in a single layer on a baking sheet.
4. Bake for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender.

Protein: ~32g

2. Baked Salmon with Asparagus and Quinoa

A classic and elegant dinner that is rich in anti-inflammatory omega-3 fatty acids.

Ingredients:

• 4 oz salmon fillet
• 1 cup asparagus spears
• 1 cup cooked quinoa
• 1 tbsp olive oil
• 1 tbsp lemon juice

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place the salmon and asparagus on a baking sheet. Drizzle with olive oil and lemon juice, and season with salt and pepper.
3. Bake for 12-15 minutes, or until the salmon is cooked through.
4. Serve with a side of quinoa.

Protein: ~30g

3. Turkey Meatloaf with Mashed Cauliflower

A healthier take on a comfort food classic, this turkey meatloaf is moist, flavorful, and packed with protein.

Ingredients:

• 5 oz ground turkey
• 1/4 cup breadcrumbs
• 1 egg, beaten
• 1/4 cup chopped onion and garlic
• 2 tbsp ketchup or tomato paste
• 1.5 cups mashed cauliflower

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a bowl, combine the ground turkey, breadcrumbs, egg, onion, and garlic. Season with salt and pepper.
3. Form the mixture into a loaf and place it on a baking sheet. Top with ketchup or tomato paste.
4. Bake for 25-30 minutes, or until cooked through.
5. Serve with a side of mashed cauliflower.

Protein: ~35g

4. Lentil Shepherd’s Pie with Sweet Potato Topping

A hearty and satisfying vegetarian shepherd’s pie that’s packed with plant-based protein and fiber.

Ingredients:

• 1.5 cups cooked lentils
• 1 cup mixed vegetables (carrots, peas, corn)
• 1/2 cup vegetable broth
• 1 cup mashed sweet potato
• 1 tsp dried herbs (thyme, rosemary)

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a baking dish, combine the cooked lentils, mixed vegetables, and vegetable broth. Season with herbs, salt, and pepper.
3. Top with the mashed sweet potato.
4. Bake for 20-25 minutes, or until heated through and the topping is lightly browned.

Protein: ~26g

5. Chicken and White Bean Soup

A comforting and nourishing soup that’s perfect for a chilly evening.

Ingredients:

• 4 oz cooked chicken breast, shredded
• 1 cup cannellini beans, rinsed
• 1 cup chicken or vegetable broth
• 1/2 cup chopped carrots, celery, and onion

Instructions:

1. In a pot, combine the shredded chicken, cannellini beans, broth, and vegetables.
2. Bring to a simmer and cook for 15-20 minutes, or until the vegetables are tender.
3. Season with salt, pepper, and your favorite herbs.

Protein: ~34g

6. Blackened Fish Tacos with Avocado-Lime Crema

A flavorful and exciting taco recipe that’s packed with protein and healthy fats.

Ingredients:

• 4 oz white fish (cod, tilapia), seasoned with blackening spices
• 2 corn tortillas
• 1/2 cup shredded cabbage
• Crema: 1/4 avocado, 2 tbsp Greek yogurt, 1 tbsp lime juice

Instructions:

1. Cook the fish in a lightly oiled skillet over medium-high heat for 3-4 minutes per side, or until cooked through.
2. Warm the corn tortillas.
3. In a small bowl, mash the avocado and mix with the Greek yogurt and lime juice to make the crema.
4. Assemble the tacos with the fish, shredded cabbage, and a drizzle of the avocado-lime crema.

Protein: ~29g

7. Stuffed Acorn Squash with Ground Turkey and Quinoa

A beautiful and delicious fall-inspired dish that is packed with nutrients.

Ingredients:

• 1 acorn squash, halved and seeded
• 4 oz cooked ground turkey
• 1/2 cup cooked quinoa
• 1/4 cup chopped cranberries and pecans
• 1 tsp cinnamon

Instructions:

1. Preheat oven to 400°F (200°C).
2. Roast the acorn squash for 30-40 minutes, or until tender.
3. In a bowl, combine the cooked ground turkey, quinoa, cranberries, pecans, and cinnamon.
4. Spoon the mixture into the roasted acorn squash halves.
5. Bake for another 10-15 minutes.

Protein: ~30g

8. One-Pan Lemon Herb Salmon and Veggies

An easy and flavorful weeknight dinner with minimal cleanup.

Ingredients:

• 4 oz salmon fillet
• 1 cup mixed vegetables (broccoli, bell peppers, red onion)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp dried oregano

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a baking sheet, toss the vegetables with olive oil, salt, and pepper.
3. Place the salmon fillet on the baking sheet with the vegetables.
4. Drizzle the salmon with lemon juice and sprinkle with oregano.
5. Bake for 15-20 minutes, or until the salmon is cooked through and the vegetables are tender.

Protein: ~28g

9. Chicken Cacciatore

A rustic and flavorful Italian dish made with chicken, tomatoes, and vegetables.

Ingredients:

• 4 oz chicken breast
• 1/2 cup tomato sauce
• 1/2 cup sliced mushrooms, onions, and bell peppers
• 1 clove garlic, minced
• Serve with 1 cup of whole-wheat pasta or zucchini noodles

Instructions:

1. In a skillet, brown the chicken breast on both sides.
2. Add the mushrooms, onions, bell peppers, and garlic and cook until softened.
3. Stir in the tomato sauce and simmer for 15-20 minutes.
4. Serve the chicken cacciatore over whole-wheat pasta or zucchini noodles.

Protein: ~33g

10. Shrimp Scampi with Zucchini Noodles

A light and flavorful pasta dish that is low in carbs and high in protein.

Ingredients:

• 4 oz shrimp, peeled and deveined
• 2 cups zucchini noodles
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Red pepper flakes to taste

Instructions:

1. Heat the olive oil in a skillet over medium heat. Add the garlic and red pepper flakes and cook for 1 minute.
2. Add the shrimp and cook until pink and opaque.
3. Stir in the lemon juice.
4. Add the zucchini noodles and toss to combine. Cook for 2-3 minutes, or until the noodles are slightly tender.

Protein: ~26g

11. Beef and Vegetable Skewers

A simple and delicious way to grill or bake your dinner.

Ingredients:

• 4 oz beef sirloin, cut into cubes
• 1 cup mixed vegetables (cherry tomatoes, bell peppers, onions, zucchini)
• 2 tbsp olive oil
• 1 tsp dried herbs
• Serve with 1 cup of brown rice

Instructions:

1. Preheat grill or oven to 400°F (200°C).
2. Thread the beef and vegetables onto skewers.
3. Brush with olive oil and sprinkle with herbs, salt, and pepper.
4. Grill or bake for 10-15 minutes, or until the beef is cooked to your liking.
5. Serve with a side of brown rice.

Protein: ~34g

12. Curried Red Lentil and Spinach Soup

A flavorful and hearty soup that is packed with plant-based protein.

Ingredients:

• 1 cup red lentils
• 4 cups vegetable broth
• 2 cups spinach
• 1 onion, chopped
• 2 carrots, chopped
• 2 tsp curry powder
• 1 can (13.5 oz) coconut milk

Instructions:

1. In a large pot, sauté the onion and carrots until softened.
2. Add the red lentils, vegetable broth, and curry powder. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the lentils are tender.
3. Stir in the spinach and coconut milk. Cook for another 5 minutes.
4. This makes 2 servings.

Protein: ~27g per serving

13. Chicken and Broccoli Alfredo with Whole-Wheat Pasta

A healthier version of a classic comfort food, this recipe uses Greek yogurt to create a creamy, high-protein sauce.

Ingredients:

• 4 oz chicken breast, cooked and sliced
• 1 cup broccoli florets
• 1 cup cooked whole-wheat pasta
• Sauce: 1/2 cup plain Greek yogurt, 1/4 cup grated Parmesan cheese, 1 clove garlic, minced

Instructions:

1. In a small bowl, mix together the Greek yogurt, Parmesan cheese, and garlic to make the sauce.
2. In a larger bowl, combine the cooked pasta, chicken, and broccoli.
3. Pour the sauce over the pasta mixture and toss to combine.

Protein: ~38g

14. Pork Chops with Roasted Apples and Onions

A sweet and savory dish that is perfect for a fall evening.

Ingredients:

• 5 oz pork chop
• 1/2 apple, sliced
• 1/2 onion, sliced
• 1 tbsp olive oil
• 1 tsp dried thyme

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a baking sheet, toss the apple and onion slices with olive oil, thyme, salt, and pepper.
3. Place the pork chop on the baking sheet with the apples and onions.
4. Bake for 20-25 minutes, or until the pork chop is cooked through.

Protein: ~36g

15. Vegan Chili

A hearty and flavorful chili that is packed with plant-based protein and fiber.

Ingredients:

• 1 cup mixed beans (kidney, black, pinto), rinsed
• 1/2 cup lentils
• 1 can (14.5 oz) diced tomatoes
• 1 cup vegetable broth
• 1 onion, chopped
• 1 bell pepper, chopped
• 2 tbsp chili powder

Instructions:

1. In a large pot, sauté the onion and bell pepper until softened.
2. Add the beans, lentils, diced tomatoes, vegetable broth, and chili powder.
3. Bring to a boil, then reduce heat and simmer for at least 30 minutes.
4. This makes 2 servings.

Protein: ~25g per serving

16. Lemon Herb Baked Cod with Roasted Asparagus

A light and flaky fish dish that is full of flavor.

Ingredients:

• 5 oz cod fillet
• 1 cup asparagus spears
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp dried dill

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place the cod and asparagus on a baking sheet.
3. Drizzle with olive oil and lemon juice, and sprinkle with dill, salt, and pepper.
4. Bake for 15-20 minutes, or until the cod is cooked through and flakes easily with a fork.

Protein: ~30g

17. Chicken Stir-fry with Brown Rice

A quick and easy stir-fry that is packed with protein and vegetables.

Ingredients:

• 4 oz chicken breast, sliced
• 2 cups mixed vegetables (broccoli, carrots, snow peas)
• 1/4 cup soy sauce or tamari
• 1 tbsp sesame oil
• 1 cup cooked brown rice

Instructions:

1. Heat the sesame oil in a wok or large skillet over medium-high heat.
2. Add the chicken and cook until browned.
3. Add the mixed vegetables and stir-fry for 5-7 minutes.
4. Stir in the soy sauce or tamari and cook for another minute.
5. Serve over a bed of brown rice.

Protein: ~32g

18. Spaghetti Squash with Turkey Meatballs

A low-carb, high-protein alternative to traditional spaghetti and meatballs.

Ingredients:

• 1/2 spaghetti squash, cooked and shredded
• 4 oz cooked turkey meatballs
• 1/2 cup marinara sauce
• 2 tbsp grated Parmesan cheese

Instructions:

1. Top the shredded spaghetti squash with the turkey meatballs and marinara sauce.
2. Sprinkle with Parmesan cheese.

Protein: ~30g

19. Chicken and Kale Caesar Salad (No-Crouton)

A healthier, crouton-free version of the classic Caesar salad, with plenty of protein and anti-inflammatory kale.

Ingredients:

• 4 oz grilled chicken breast, sliced
• 3 cups chopped kale, massaged with a little olive oil
• Dressing: 1/4 cup plain Greek yogurt, 1 tbsp lemon juice, 1 clove garlic, minced, 1 tsp Dijon mustard
• 2 tbsp grated Parmesan cheese

Instructions:

1. In a small bowl, whisk together the Greek yogurt, lemon juice, garlic, and Dijon mustard to make the dressing.
2. In a large bowl, combine the kale and grilled chicken.
3. Pour the dressing over the salad and toss to combine.
4. Sprinkle with Parmesan cheese.

Protein: ~35g

20. Seared Tuna with Roasted Vegetables

A restaurant-quality dish that is easy to make at home. Tuna is a great source of omega-3 fatty acids.

Ingredients:

• 5 oz tuna steak
• 2 cups mixed vegetables (bell peppers, zucchini, red onion), chopped
• 1 tbsp olive oil
• 1 tbsp balsamic glaze

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss the vegetables with olive oil, salt, and pepper, and roast for 20-25 minutes.
3. Season the tuna steak with salt and pepper. Sear in a hot, lightly oiled skillet for 1-2 minutes per side for rare, or longer to your desired doneness.
4. Serve the seared tuna with the roasted vegetables and a drizzle of balsamic glaze.

Protein: ~38g

21. Black Bean and Corn Salsa with Grilled Tofu

A flavorful and satisfying vegan meal that is packed with plant-based protein.

Ingredients:

• 6 oz firm tofu, grilled or pan-seared
• Salsa: 1/2 cup black beans, 1/2 cup corn, 1/4 cup chopped red onion and cilantro, 1 tbsp lime juice

Instructions:

1. In a bowl, combine all the salsa ingredients.
2. Serve the black bean and corn salsa over the grilled tofu.

Protein: ~27g

22. Coconut Curry with Chickpeas and Spinach

A fragrant and flavorful curry that is packed with plant-based protein and anti-inflammatory spices.

Ingredients:

• 1 cup chickpeas, rinsed
• 2 cups spinach
• 1 can (13.5 oz) coconut milk
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp curry powder
• Serve with 1 cup of brown rice

Instructions:

1. In a large pot, sauté the onion and garlic until softened.
2. Add the curry powder and cook for another minute.
3. Stir in the coconut milk, chickpeas, and spinach. Simmer for 10-15 minutes.
4. Serve over a bed of brown rice. This makes 2 servings.

Protein: ~25g per serving

23. Pesto Chicken with Roasted Cherry Tomatoes and Whole-Wheat Penne

A simple and delicious pasta dish with a burst of flavor from the pesto and roasted tomatoes.

Ingredients:

• 4 oz chicken breast, cooked and sliced
• 1 cup cooked whole-wheat penne
• 1/2 cup cherry tomatoes
• 2 tbsp pesto

Instructions:

1. Preheat oven to 400°F (200°C).
2. Roast the cherry tomatoes for 10-15 minutes, or until they start to burst.
3. In a bowl, combine the cooked pasta, chicken, and roasted tomatoes.
4. Stir in the pesto and toss to combine.

Protein: ~36g

24. Shakshuka with Feta and Whole-Grain Bread

A flavorful and satisfying one-pan dish of eggs poached in a spicy tomato sauce.

Ingredients:

• 2 large eggs
• 1 can (14.5 oz) diced tomatoes
• 1/2 onion, chopped
• 1/2 bell pepper, chopped
• 2 cloves garlic, minced
• 1 tsp paprika and cumin
• 1/4 cup crumbled feta cheese
• 2 slices of whole-grain bread for dipping

Instructions:

1. In a skillet, sauté the onion, bell pepper, and garlic until softened.
2. Stir in the diced tomatoes, paprika, and cumin. Simmer for 10 minutes.
3. Create two wells in the sauce and crack an egg into each.
4. Cover and cook for 5-7 minutes, or until the egg whites are set and the yolks are runny.
5. Sprinkle with feta cheese and serve with whole-grain bread.

Protein: ~27g